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Stretching exercices

First stretching exercise : Before getting up, wrap a bandage around your forefoot. While keeping your knee extended, pull on the bandage until you feel a tensioning in your foot and Achilles tendon. Hold this position for 30 to 60 seconds and repeat it thrice.

Image stretching 1

Second stretching exercise : While holding your arms and palms against the wall, start bending your elbows to come closer to the wall. Keep your right leg backwards, the knee straightened and the heel against the floor. Hold firmly your heel and feel the tension on the Achilles tendon and plantar fascia. Hold this position for 30 to 60 seconds and repeat it thrice. Then switch sides.

Image stretching 2

Third strectching exercise : Starting in the same position as in exercice 2, bend your knee holding your heel against the floor. The tension must be feeled in the plantar fascia. Again, hold this position for 30 to 60 seconds and repeat it thrice. Then switch sides.

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Fourth stretching exercise : Finally, wearing used and supple shoes, place your toes, elevated and in extension, against the wall and your foot against the floor. Bend your knee progressively and again feel the tension increasing. Hold this position for 30 to 60 seconds and repeat it thrice. Then switch sides.

Image stretching 4